Losing weight isn’t easy, especially if you have a busy life. Before you know it, you can’t remember the last time you worked out, and you no longer fit your jeans. If this sounds like you, you may have decided that 2019 will be the year you finally lose the weight and take back your body.

If this is the case, there are a few things you can do to make this whole process easier and your goal more achievable. Here are some tips to help you lose weight in 2019:

Work exercise into your day

Most of us sit more than we should every day- especially if we work online or in an office. All this sedentary behavior is terrible for weight gain, and some studies have shown that it may be more harmful than smoking. So what can you do if you have a 9-5 and it requires you to sit all day?

Look for small ways that you can incorporate exercise into your life. Maybe that means that you’ll walk a lap around your office once every hour, or you’ll go for a walk on your lunch break. You may decide to get a Dutch style bicycle and use it to get to and from work each day, or perhaps you can get off public transport a stop earlier so you can spend more time walking.

Watch your diet

So much of the way we feel is dependent on what we’re putting in our mouths. You’re probably well aware of this since no one feels great when they’re loading up on junk food throughout the day. Watching your diet can mean different things to different people. Some people find that by cutting out carbs and sugar, they quickly begin to feel better. While others need to drastically cut calories or try intermittent fasting so that they have some calories left to enjoy themselves with in the weekend. Try a few different approaches to see what works for you, and once you’ve found something that gets you results, make sure you stick to it.

Set good goals

While your overall goal may be to lose weight, you’ll also find that setting milestones can help keep you motivated and allow you to celebrate along the way. Maybe this means buying a bicycle for overweight man and setting a goal to bike 5km without stopping. Or perhaps you and a friend are committed to biking to work and you’d like to find the best women’s bicycles to make it happen. Whatever you choose, make sure you write those goals down.